CrossFit South Brooklyn

Established 2007

Rest Day

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Coach MeLo, Marian and Ellie at the last Subway Series event

Check out more videos of some of SBK’s finest guys and gals attacking this workout: Coach Jess, Rickke M, Mike M, Jessica B, Teresa, Coach Josh, Christian R

Run to Heal!

Diaspora Community Services (DCS) is proud to be a charity partner of the ING New York City Marathon. On Sunday, November 4th, 47,000 people will run 26.2 miles through all five boroughs in New York City.

Located just a couple of blocks away from CrossFit South Brooklyn, DCS has been serving low income New Yorkers and immigrants for the past 31 years, and 5 years ago expanded their work to Port-au- Prince, Haiti where they operate a health clinic. Learn more at diasporacs.org.

DCS is has 5 guaranteed slots in this year’s New York City Marathon. If you are interested in running this year’s marathon and making an important impact, join ‘Team Diaspora’! Spots are available to people who can commit to raising $2,500.

Run and make a difference in your community if:

1. If you weren’t selected in the New York Road Runners Marathon lottery, join our team instead for a guaranteed marathon entry slot.

2. If you already have a guaranteed, join our team anyway! You can support DCS programs by creating your own team member page and fundraising at any level to bring services to Brooklyn residents in need.

Get your guaranteed entry in the ING NYC Marathon and support homeless youth, women living with HIV/AIDS, teen civic engagement, families facing chronic health challenges, support single dads, legal services and access to financial stability programs.

Call 718-399-0200 for more details or visit Diaspora at diasporacs.org.

____________________
Rest Day Trivia Questions:
1. In the 1200’s the Persians introduced what exciting sport played with an animal, today played with a ball?
2. Geography of England: Which range of hills runs in a north-south direction through the central part of England?
3. What two Middle Eastern cities formed the eastern and western end-points for eastern Mediterranean trade routes?
4. Which English architect designed many buildings in London after the “Great Fire” of 1666, including Saint Paul’s cathedral?
5. The part of an ancient Greek city used as a marketplace and center of congregation was known as the what?

As always, no researching allowed. If you know the answers post to comments, even if someone else already answered and you didn’t read it yet!

Comments

  2. 1. Polo. Afghan's play a similar game with a goat carcass, and I'm thinking Afghanistan was part of Persia back then. Dari's more or less a dialect of Farsi.

    And that's all I got.

  4. hey all, the show I've been working on for the last several months premieres tonight at 10 on discovery. if you're into this sort of thing, check it out. here's a review from the daily news:

    http: //www.nydailynews.com/entertainment/tv-movies/yukon-men-shows-a-tougher-side-life-frosty-alaska-article-1.1142720?localLinksEnabled=false

    please note the space after http: so that the link will go through.

  5. Squat: 307.5x3x5
    Press: 120×3, 122.5×3, 125×3
    Dips: (+10) 7, 2

    Todays squats felt really good for some reason, I had to double check the weight to make sure it was correct. Press went ok, very little room to grow though. Had to bail on the dips because my shoulders were not feeling it today. I decided to listen.

  7. Did some assistance work today:

    Bench Press with Carlos
    (45x8x2, 95×5, 115×5)
    145×5
    165×3
    175×3
    140x5x3 1:00 Rest

    3 Rounds
    12 Glute Ham Raises
    12 DB Standing Presses at 30lbers

    Lying Triceps Extension (LTE)
    +20×8, +40×8, +60x8x3

    The answers for 1, 4 and 5 are correct. 2 and 3 are still left missing..

  9. @KMo: if we have the usual caravan we should be able to fit you in?

    I assume the same drill re:going to Subway Series tomorrow? 8am at the gym?

    MeLo? Fox? Rickke?

    phew. that was a lot of question marks.

  13. I would appreciate a ride to subway series tomorrow.
    I'll be at the gym at 8am if Coach Fox(s), Coach Melo, or Rickke can fit me in.

  15. Watched that video and couldn't stop thinking, "She was my Foundations teacher!" Well done, Melo!

    Glad I made it in for the 7am with lots of familiar faces and Coaches Nick and McDowell.

    DROMs and "ground-based mobility" (sounds like a military offensive to me), plus some rowing review and painful (in the good way) shoulder stuff.

    Lifting shoes felt great. Remembered I had them after my first set. (Thanks for the kick in the ass, Fox!)

    [45×5, 75×5, 105×5] 135x5x5

    Rows were consistent, which I was happy with at the moderate/high effort: 1:14, 1:14, 1:13, 1:13, 1:11

    Good luck to everyone competing tomorrow!

  16. 6am with Nick. Lots of terrific mobility work to start the class. Then some excellent rowing instruction from the esteemed Coach Nick. Did 145×5 for the first round and then 155×5 for the next 4. Rows were 1:09, 1:09, 1:10, 1:11 and 1:08, though I violated the stroke cap a few times on the last row.

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